Step-Up and Full-Body Strength Workout

A full-body workout does not need to include a large number of complicated exercises.

This session combines five movements:

• Step-ups
• Goblet squats
• TRX rows
• Push-ups
• Halos

Together, these exercises challenge:

• Lower-body strength
• Single-leg control
• Upper-body pulling strength
• Upper-body pushing strength
• Shoulder movement and stability
• Core and trunk control
• Balance and coordination
• Muscular and cardiovascular endurance

The workout begins with a substantial step-up challenge.

It then moves into a balanced strength circuit using goblet squats, TRX rows and push-ups before finishing with halos for the shoulders, upper back and trunk.

Although the workout is described as full body, it has a clear lower-body emphasis. The 150 step-ups followed by three rounds of goblet squats create considerably more leg volume than the upper-body exercises.

You do not need to complete the full volume to benefit from the session.

The right number of repetitions, step height and exercise variation will depend on your current strength, fitness and training experience.

Workout Overview

The original workout was designed to be completed in 60 minutes or less.

Part A: Step-Ups

Complete:

• 150 total step-ups

If alternating sides evenly, this would equal approximately 75 repetitions on each leg.

You may complete the repetitions continuously or divide them into smaller sets.

Part B: Full-Body Strength Circuit

Complete three rounds:

• 10 goblet squats
• 10 TRX rows
• 10 push-ups

Rest as needed between exercises and rounds.

Part C: Halos

Complete:

• 100 total halos

Because the original workout does not specify direction, a practical option would be:

• 50 clockwise
• 50 anticlockwise

These can be divided into smaller sets rather than performed continuously.

Confirm that this matches the original intention before publishing the workout.

This Is a High-Volume Workout

The original session contains:

• 150 step-ups
• 30 goblet squats
• 30 TRX rows
• 30 push-ups
• 100 halos

That is a total of 340 repetitions.

The exercises use different muscle groups, but the overall training volume is still substantial.

The step-ups and goblet squats combine for 180 lower-body repetitions. The shoulders and arms are also involved during the TRX rows, push-ups and high-volume halo section.

This does not make the workout inappropriate. It means the exercise variations and total volume should be selected carefully.

Someone may benefit more from:

• 50 controlled step-ups
• Two strength rounds
• 30 controlled halos

than from forcing themselves through the entire workout after their technique has begun to deteriorate.

Choose Your Starting Level

Beginner or Returning to Training

Complete:

• 30–50 total step-ups
• Two rounds of the strength circuit
• 20–30 total halos

Use:

• A low step
• Bodyweight step-ups
• A light goblet-squat weight
• A more upright TRX row
• An elevated push-up
• A very light halo weight

Rest for approximately 60–90 seconds when needed.

Intermediate

Complete:

• 75–100 total step-ups
• Three strength rounds
• 40–60 total halos

Divide the step-ups and halos into manageable sets.

Choose exercise variations that allow your technique to remain consistent.

Experienced

Complete the original workout:

• 150 total step-ups
• Three strength rounds
• 100 total halos

The full version is best suited to someone who is already familiar with each exercise and has experience with higher-volume training.

Even an experienced person may benefit from breaking the step-ups and halos into smaller sets.

How Can You Organise the 150 Step-Ups?

The original workout does not provide a set structure for the step-ups.

Several options are possible.

Option 1: Continuous Alternating Step-Ups

Alternate legs until you have completed 150 total repetitions.

This produces approximately 75 repetitions on each side.

This approach creates a continuous conditioning challenge but may cause fatigue to accumulate quickly.

Option 2: Sets of 25

Complete:

• Six sets of 25 total step-ups

Rest briefly between sets.

This can make it easier to monitor your technique and adjust the step height if necessary.

Option 3: Sets of 10 on Each Leg

Complete:

• 10 step-ups on the left
• 10 step-ups on the right
• Repeat until you reach your selected total

This makes it easier to ensure both sides perform similar work.

Option 4: Step-Ups Between Strength Rounds

The original workout lists all 150 step-ups before the strength circuit.

However, someone using the session as a template could divide the step-ups throughout the workout.

For example:

• 50 step-ups
• One strength round
• 50 step-ups
• One strength round
• 50 step-ups
• Final strength round

This would be a modification rather than the exact original structure, but it may make the volume more manageable.

This Is One Workout, Not a Complete Training Program

This article provides one workout. It is not a complete training program.

A workout tells you which exercises to perform during one training session.

A training program looks at the bigger picture. It determines:

• Which exercises are appropriate for you
• Which physical qualities need the greatest attention
• How frequently you should train
• How your sessions fit together across the week
• How much weight and training volume you should begin with
• How training fits around injuries, sport, work and other activities
• How much recovery you need
• When an exercise should be progressed
• When your program needs to be modified
• Whether your training is moving you towards your goals

This workout includes:

• Single-leg stepping
• Squatting
• Upper-body pulling
• Upper-body pushing
• Shoulder movement
• General muscular endurance

A complete program would also consider whether you need:

• Hip-hinge strength
• Heavier lower-body strength
• Loaded carrying
• Overhead pressing
• Rotational strength
• Power
• Balance
• Longer-duration aerobic conditioning
• Mobility and recovery work

It would also consider how much lower-body work you completed earlier in the week and whether 180 step-up and squat repetitions are suitable within your current program.

The workout provides today’s session.

Your program determines how today’s training contributes to your progress over weeks and months.

Who Is This Workout For?

This workout may suit someone who:

• Has some previous strength-training experience
• Is comfortable performing step-ups and goblet squats
• Can use an appropriate TRX-row variation
• Can perform a suitable push-up variation
• Wants to develop leg strength and general conditioning
• Wants a simple workout using limited equipment
• Has approximately 40–60 minutes available
• Can maintain good movement quality as repetitions accumulate

The broad structure can be adapted for someone returning to training, but the full volume will not suit every person.

Someone unfamiliar with step-ups should begin with:

• A lower step
• Fewer repetitions
• Bodyweight only
• Support for balance if required

Someone who finds floor push-ups difficult should use a wall, bench, box or fixed bar.

A person currently managing shoulder, wrist, back, hip, knee or balance concerns may require different exercises, ranges or training volumes.

Equipment You Will Need

You will need:

• A stable exercise step or box
• One kettlebell or dumbbell for goblet squats
• A TRX or similar suspension trainer
• A wall, bench, box or bar for elevated push-ups if required
• A light kettlebell, dumbbell or weight plate for halos
• A timer
• Enough clear space to train safely

You are unlikely to use the same weight for goblet squats and halos.

The goblet squat can generally use a more substantial load.

The halo normally requires a much lighter weight because it moves around the head and shoulders for a high number of repetitions.

Part A: Step-Ups

Complete up to 150 total repetitions.

A step-up involves placing one foot onto a stable box or step and using the working leg to raise the body onto the platform.

You then lower yourself under control and repeat.

The exercise can be completed:

• With body weight
• While holding weights by your sides
• With a weight held at the chest
• With support for balance
• By alternating legs
• By completing a set on one side before changing

For this high-volume workout, bodyweight or light resistance may be more appropriate than using the heaviest weight you can manage.

What Do Step-Ups Develop?

Step-ups can help develop:

• Quadriceps strength
• Glute strength
• Single-leg strength
• Hip and knee control
• Balance and coordination
• Foot and ankle control
• The ability to produce force through one leg
• Muscular endurance
• General conditioning

Unlike a two-leg squat, a step-up places greater emphasis on one leg at a time.

The leg on the box should perform most of the work while the lower leg provides only as much assistance as necessary.

The exercise also requires you to control the lowering phase rather than simply stepping or dropping back to the floor.

Daily-Life Carryover

Step-ups have an obvious relationship to everyday activities such as:

• Climbing stairs
• Stepping onto a curb
• Walking uphill
• Hiking
• Carrying something upstairs
• Getting into a high vehicle
• Stepping onto an uneven surface
• Moving between different floor levels

Improving leg strength and confidence through a stepping movement may make these activities feel more manageable.

The high-volume nature of this workout also challenges your ability to repeat the movement many times, which may support activities involving longer staircases, hills or repeated physical work.

Sporting Carryover

Single-leg strength and control are important in many sporting activities.

They may support:

• Running
• Accelerating
• Jumping
• Landing
• Changing direction
• Tennis and other court sports
• Field sports
• Hiking
• Climbing
• Cycling
• Pushing off one leg

Step-ups do not replace practising these sporting actions.

They help develop some of the general leg strength, balance and single-leg control those activities require.

Step-Up Coaching Tips

Focus on:

• Using a stable box or step
• Placing your whole foot securely on the surface
• Keeping your knee moving in the same direction as your toes
• Driving through the foot on the box
• Limiting excessive assistance from the lower leg
• Standing tall at the top
• Maintaining balance
• Lowering yourself under control
• Keeping a consistent rhythm without rushing

The highest box is not automatically the best option.

A box that is too high may cause you to:

• Push excessively from the lower leg
• Rotate your hips
• Lose balance
• Collapse through the working knee
• Use momentum rather than leg strength

Select a height you can control throughout the intended number of repetitions.

Step-Up Modifications

Possible alternatives include:

• Using a lower step
• Holding onto a support
• Reducing the number of repetitions
• Bodyweight step-ups
• Sit-to-stands
• Supported split squats
• Reverse lunges
• Squats to a box
• Marching with support

The right alternative depends on why the standard step-up is unsuitable.

Part B: Goblet Squats, TRX Rows and Push-Ups

Complete three rounds:

• 10 goblet squats
• 10 TRX rows
• 10 push-ups

This circuit combines one lower-body exercise with an upper-body pull and an upper-body push.

The rows and push-ups provide a useful balance between opposing upper-body movement patterns.

Exercise 2: Goblet Squat

Complete 10 repetitions.

The goblet squat is performed while holding a kettlebell or dumbbell in front of the chest.

The weight adds resistance while also acting as a counterbalance.

What Does the Goblet Squat Develop?

Goblet squats can help develop:

• Quadriceps strength
• Glute strength
• General lower-body strength
• Hip, knee and ankle coordination
• Core and trunk stability
• Upper-back strength
• Squat technique
• Confidence moving into a lowered position

The hips, knees and ankles work together as you lower and return to standing.

Holding the weight in front of the body also requires your trunk and upper back to remain active.

Daily-Life and Sporting Carryover

Squatting strength contributes to everyday activities such as:

• Sitting down and standing up
• Getting out of a low chair
• Picking something up from the floor
• Gardening
• Climbing stairs
• Getting into and out of a vehicle
• Moving through a low position

Lower-body strength developed through squatting may also support:

• Running
• Jumping
• Landing
• Cycling
• Hiking
• Changing direction
• Court and field sports

The goblet squat develops general strength and movement control rather than reproducing these activities exactly.

Goblet-Squat Coaching Tips

Focus on:

• Holding the weight securely near your chest
• Keeping your feet firmly planted
• Allowing your knees to move in the same direction as your toes
• Lowering through your hips and knees
• Maintaining a controlled trunk position
• Using a depth you can manage
• Driving through the floor to stand
• Finishing tall without leaning backwards

Your squat stance and depth should reflect your proportions, mobility and experience.

Goblet-Squat Modifications

Possible alternatives include:

• Bodyweight squats
• Sit-to-stands
• Squats to a box
• Supported squats
• Heel-elevated squats
• A reduced range of movement
• Leg-press variations

Because the workout already contains a high number of step-ups, the goblet-squat weight should be selected with the accumulated leg fatigue in mind.

Exercise 3: TRX Row

Complete 10 repetitions.

The TRX row is an upper-body pulling exercise performed using suspension straps.

You begin with your arms extended and pull your body towards the handles while maintaining a controlled trunk position.

Your body angle determines much of the difficulty.

Standing more upright makes the exercise more manageable. Moving your feet closer to the anchor point increases the amount of body weight you must pull.

What Does the TRX Row Develop?

TRX rows can help develop:

• Upper-back strength
• Lat strength
• Arm strength
• Grip strength
• Shoulder-blade control
• Shoulder stability
• Core and trunk stability
• Whole-body coordination

Rows provide an important balance to pushing exercises.

The push-up trains you to push away from a surface, while the TRX row trains you to pull your body towards the handles.

Daily-Life and Sporting Carryover

Pulling strength is useful when:

• Opening a heavy door
• Pulling an object towards you
• Moving furniture or equipment
• Handling luggage
• Holding onto a support
• Climbing
• Pulling gardening or work equipment

Upper-body pulling strength may also support:

• Swimming
• Rowing
• Paddling
• Climbing
• Racquet sports
• Grappling
• Contact sports
• Gymnastics

The TRX row develops general pulling strength and shoulder control rather than reproducing these activities directly.

TRX-Row Coaching Tips

Focus on:

• Holding the handles securely
• Keeping your feet firmly positioned
• Maintaining tension through the straps
• Keeping your trunk controlled
• Pulling your chest towards the handles
• Keeping your shoulders away from your ears
• Allowing your shoulder blades to move naturally
• Avoiding excessive twisting
• Lowering yourself under control
• Maintaining a consistent body angle

Do not choose such a difficult angle that you need to use momentum or shorten the movement.

TRX-Row Modifications

Possible alternatives include:

• Standing more upright
• Using a staggered stance
• Reducing the range
• Cable rows
• Resistance-band rows
• Bench-supported dumbbell rows
• Chest-supported rows
• Seated rows

Exercise 4: Push-Up

Complete 10 repetitions.

The push-up develops upper-body pushing strength while requiring your trunk and lower body to maintain a stable position.

It does not need to be performed from the floor.

Push-ups can be completed with the hands placed on:

• A wall
• A high bar
• A bench
• A box
• A lower bar
• The floor

The correct height is the one that allows you to perform the intended repetitions with consistent technique.

What Do Push-Ups Develop?

Push-ups can help develop:

• Chest strength
• Shoulder strength
• Triceps strength
• Shoulder-blade control
• Core and trunk stability
• Whole-body coordination
• Confidence supporting your body through your arms

The upper body produces the pushing force while the trunk and legs help keep the body organised.

Daily-Life and Sporting Carryover

Pushing strength is useful when:

• Opening a heavy door
• Pushing a trolley
• Moving furniture
• Getting up from the floor
• Moving equipment
• Supporting yourself through your arms
• Completing household or workplace tasks

Upper-body pushing strength may also support:

• Throwing
• Racquet sports
• Contact sports
• Swimming
• Gymnastics
• Bracing
• Pushing away from the ground

The push-up develops general strength and trunk control. Sporting technique must still be developed through sport practice.

Push-Up Coaching Tips

Focus on:

• Placing your hands in a comfortable position
• Keeping your feet or lower body stable
• Maintaining control through your trunk
• Lowering under control
• Allowing your shoulder blades to move naturally
• Keeping your elbows at a comfortable angle
• Pressing the surface away
• Using a range you can control
• Avoiding excessive sagging through the lower back

Do not force floor push-ups if you can only complete them by shortening the range or losing your body position.

An elevated push-up is often a better-quality option.

Push-Up Modifications

Possible options include:

• Wall push-ups
• High-incline push-ups
• Bench push-ups
• Bar push-ups
• Floor push-ups
• Tempo push-ups
• Feet-elevated push-ups
• Weighted push-ups

Part C: Halos

Complete up to 100 total repetitions.

A halo involves moving a light kettlebell, dumbbell or weight plate around the head in a controlled circular path.

The weight passes around the head while the trunk remains relatively stable.

Because the original workout does not specify direction, a balanced interpretation would be to divide the repetitions evenly:

• 50 clockwise
• 50 anticlockwise

This could be completed as:

• Five sets of 10 each direction
• Ten sets of 5 each direction
• Alternating direction after every repetition

One hundred total halos is a large amount of shoulder work. Use a light weight and reduce the total if your movement becomes less controlled.

What Do Halos Develop?

Halos can help develop:

• Shoulder movement
• Upper-back mobility
• Shoulder-blade control
• Coordination around the shoulder
• Grip strength
• Trunk stability while the arms move
• Control through different arm positions

The exercise moves the arms around the head rather than only directly forwards or backwards.

This can provide a useful contrast to the TRX rows and push-ups completed earlier in the workout.

Daily-Life and Sporting Carryover

We regularly reach around, above and behind ourselves when:

• Dressing
• Placing items onto shelves
• Handling bags
• Reaching into a vehicle
• Completing household tasks
• Moving equipment
• Participating in recreational activities

Shoulder movement and control may also support:

• Swimming
• Throwing
• Tennis and other racquet sports
• Golf
• Paddling
• Climbing
• Overhead sports

The halo does not reproduce these activities exactly.

It provides an opportunity to move and control the shoulders through several positions.

Halo Coaching Tips

Focus on:

• Using a light weight
• Holding the weight securely
• Moving slowly around the head
• Keeping the weight relatively close
• Moving the weight around your head rather than moving your head around the weight
• Keeping your ribs and trunk controlled
• Avoiding excessive arching through the lower back
• Using a comfortable range
• Completing repetitions in both directions
• Stopping before fatigue disrupts the movement

The halo is not intended to be a maximal-strength exercise.

Control and comfortable movement are more important than weight.

Halo Modifications

Possible alternatives include:

• Using a lighter weight
• Reducing the total repetitions
• Using a small weight plate
• Reducing the movement range
• Performing the movement without load
• Shoulder circles
• Wall slides
• Controlled shoulder mobility drills
• Band pull-aparts

Why Do These Exercises Work Well Together?

The workout combines several major movement patterns.

Step-Ups: Single-Leg Strength

The step-ups develop leg strength, balance and the ability to produce force through one side at a time.

Goblet Squats: Bilateral Lower-Body Strength

The goblet squat trains both legs together and develops strength through the hips, knees and ankles.

TRX Rows: Upper-Body Pull

The rows develop pulling strength through the upper back and arms.

Push-Ups: Upper-Body Push

The push-ups develop pushing strength through the chest, shoulders and triceps.

Halos: Shoulder Movement and Control

The halos take the shoulders through a circular movement while the trunk remains controlled.

Together, these exercises challenge:

• Single-leg strength
• Squatting strength
• Upper-body pushing
• Upper-body pulling
• Shoulder movement
• Grip
• Trunk stability
• General muscular endurance

However, the workout is not perfectly balanced.

The lower body receives substantially more volume than the upper body, and the session does not include a significant:

• Hip hinge
• Loaded carry
• Overhead press
• Rotational-strength exercise
• Power exercise
• Longer-duration aerobic component

Those qualities may be included elsewhere within a complete training program.

How Hard Should the Workout Feel?

The workout should feel progressively more challenging as repetitions accumulate.

You may notice:

• Leg fatigue during the step-ups
• An increase in breathing rate
• Greater balance demand
• Upper-back fatigue during the rows
• Chest and arm fatigue during the push-ups
• Shoulder and grip fatigue during the halos
• A growing need to concentrate on technique

Reduce the step height, weight, repetitions or number of rounds if:

• You repeatedly lose balance
• You push excessively from the lower leg during step-ups
• Your knee or foot position changes significantly
• Your squat range becomes much shorter
• Your TRX rows become dominated by momentum
• Your push-up position collapses
• You cannot control the lowering phase
• Your halo movement becomes rushed or uncomfortable
• You experience pain rather than normal muscular effort

Completing a reduced version with good movement quality is generally more useful than forcing yourself through all 340 repetitions.

How Can You Progress the Workout?

Progress one variable at a time.

Possible progressions include:

• Adding 10–20 total step-ups
• Using a slightly higher step
• Adding a small amount of step-up resistance
• Increasing the goblet-squat weight
• Moving to a more challenging TRX angle
• Lowering the push-up support
• Adding another strength round
• Increasing the number of halos gradually
• Improving control through the halo range
• Reducing rest periods slightly
• Completing the same session with more consistent technique

You do not need to increase the step height, weight and total repetitions at the same time.

For example, you might complete more step-ups using the same low box before progressing to a higher step.

Your TRX row may also become stronger faster than your push-up.

Progress should be based on the quality of your previous training rather than simply your ability to finish the workout.

How Adaptive Strength Builds an Individualised Training Program

At Adaptive Strength, we do not simply give every member the same workout of the day.

Each member follows an individualised strength-training program based on their:

• Goals
• Current strength and fitness
• Training experience
• Injury and medical history
• Movement ability
• Weekly availability
• Sporting and recreational activities
• Response to previous training

Your sessions form part of a planned program rather than a collection of unrelated workouts.

A complete program considers:

• Which exercises are most appropriate for you
• Which physical qualities need the greatest attention
• How your training sessions fit together across the week
• How much training you can currently tolerate and recover from
• How your strength work fits around sport, work and other activities
• When an exercise, weight or training volume should be progressed
• When your program needs to be modified

Two members may train beside each other while following completely different programs because they have different goals, starting points and training histories.

One person may complete 40 supported step-ups using a low box, bodyweight squats, upright TRX rows and elevated push-ups.

Another may complete loaded step-ups, heavier goblet squats, lower TRX rows and floor push-ups.

Both can receive an appropriate challenge within the same supervised small-group environment.

Our coaches supervise each session, monitor how you are moving and make adjustments when required. Your program can then gradually progress as your strength, confidence and physical capacity improve.

The value is not simply being given a list of exercises.

It is having a program designed for you, coached properly and progressed over time.

Should You Try This Workout?

This workout may be useful if you can select an appropriate step height, squat weight, TRX angle, push-up variation and halo load.

However, one online workout cannot assess your balance, technique, injury history, current training capacity or how this amount of lower-body and shoulder volume should fit into the rest of your week.

That is the difference between completing a workout and following an individualised training program.

Looking for a More Personalised Approach?

Adaptive Strength provides individualised strength programs within a supportive, supervised small-group training environment in Booragoon.

Your program is built around your:

• Current ability
• Training experience
• Goals
• Injury history
• Exercise preferences
• Weekly schedule

Our strength coaches, physiotherapists and Exercise Physiologist work together to help members progress from their current starting point towards greater strength, confidence and long-term physical capacity.

Whether you are returning after an injury, getting back into exercise or looking for a more structured approach to training, the first step is an initial consultation and movement assessment.

Book a quick chat with Adaptive Strength to find out whether our approach is right for you.